Maintaining a healthy diet requires a adequate amount of protein in our meals, especially at dinner.
Proteins are essential for construction and repair of tissues of the body, muscle mass and general health, in addition to providing satiety and maintaining a proper balance of nutrients in the human body.
if you are an athlete, you should keep in mind that proteins are even more important, as they help in muscle repair and construction after intense exercise, which will allow you to recover sooner and improve performance.
Below we detail some key points that you need to know about proteins at dinner and in the diet of athletes.
The importance of protein at dinner
Dinner is one of the most important meals of the day, especially if we seek to maintain a healthy diet and a suitable weight.
By including protein at dinner, we can achieve a feeling of satiety that will help us avoid late-night cravings and keep our appetite under control throughout the night.
On the other hand, proteins are important to maintain an adequate balance of nutrients in the body, especially after a day of physical and mental activity, which will surely help in your day to day.
Proteins in the diet of athletes
As we have previously commented in athletes, proteins are something fundamental since they help in muscle repair and construction after intense exercise.
In fact, it is recommended that athletes eat extra protein to help maximize your performance and recovery after workouts.
It is important to eat high-quality protein, such as chicken, fish, eggs, tofu o Greek yogurt.
A little further down we tell you about its benefits and recipe examples.
Amount of protein recommended for athletes
The recommended amount of protein for athletes depends on the level of physical activity and the type of sport that is practiced.
In general it is recommended that athletes consume between 1,2 and 1,7 grams of protein per kilogram of body weight per day.
This means that an athlete who weighs 75 kg should consume between 90 and 128 grams of protein per day.
8 foods for dinner with a lot of protein
Here we present 8 best protein-rich foods for a healthy dinner that you can incorporate into your diet.
Chicken breast is one of the most popular foods when it comes to getting high-quality protein.
It contains approximately 30 grams of protein per 100 grams of cooked chicken and is low in saturated fat.
- Grilled chicken breast with tomato and cucumber salad
- Lemon chicken breast with steamed vegetable garnish
- Rosemary chicken breast with spinach and feta salad
- Chicken breast with baked eggplant and brown rice
- Parmigiana chicken breast with caprese salad
Fish is an excellent source of protein and is low in saturated fat. Salmon, trout, and tuna are some of the highest protein types of fish.
A 100-gram serving of cooked salmon contains approximately 25 grams of protein.
- Grilled salmon with green salad and goat cheese
- Grilled tuna with zucchini puree and cherry tomato
- Grilled Trout with Kale and Walnut Salad
- Grilled dorada with beetroot and apple salad
- Grilled sardines with tomato and basil salad
Eggs are an excellent source of protein and contain all the essential amino acids our bodies need.
A large egg yolk contains approximately 6 grams of protein, while an egg white contains approximately 3 grams.
- Spinach omelette with tomato and avocado salad
- Scrambled eggs with asparagus and mushrooms
- Boiled eggs with cucumber and feta salad
- Potato omelette with salad of roasted peppers and onion
- Eggs Benedict with arugula and cherry tomato salad
Tofu is an excellent source of protein for those following a vegetarian or vegan diet.
A 100-gram serving of tofu contains approximately 8 grams of protein and is low in saturated fat.
- Stir-fried tofu with broccoli and carrots
- Tofu, tomato and cucumber salad
- Tofu curry with brown rice
- Miso soup with tofu and vegetables
- Grilled Tofu with Strawberry Spinach Salad
Milk is an excellent source of protein and calcium. A cup of milk contains approximately 8 grams of protein.
Low-fat milk is a healthy option to keep saturated fat levels low.
Turkey is a very healthy source of protein. A 100-gram serving of turkey breast contains approximately 20 grams of protein and only 161 calories.
Plus, it's low in saturated fat and an excellent source of B vitamins and selenium.
There are many delicious ways to prepare turkey. Here are five dish ideas for incorporating turkey into a healthy dinner:
- roast turkey with vegetables
- turkey salad
- turkey curry
- Grilled turkey with vegetable garnish
- turkey with vegetable soup
Kefir is a fermented drink that contains beneficial bacteria and yeasts for the digestive system.
It is also an excellent source of protein. One cup of kefir contains approximately 8 grams of protein.
Additionally, kefir is an excellent source of calcium and vitamin D. It can be drunk neat or used as a base for shakes and smoothies.
Greek yogurt is an excellent source of protein and is low in saturated fat. A cup of Greek yogurt contains approximately 10 grams of protein.
It's a great option to mix with fruit or use as a salad dressing for a healthy, protein-rich dinner.
By choosing protein-rich foods like the ones discussed in this article, we can ensure that we are getting the nutrients we need to maintain good overall health.
In addition, it is important to remember that a balanced dinner should also include vegetables, fruits, and complex carbohydrates to ensure complete and balanced nutrition.
We recommend that you seek advice from a professional so that they can do a personalized study for you.